VIDEO: Booty Gains! Get Lifted Firm Glutes, Quads and Hammies

November 25, 2018 Fitness, Weighttraining

Booty, Leg Training for a Tight Lower Body!

Fit friends. For this vid, I thought I’d share training supersets that you can easily do on a cable machine if you cannot access a squat rack. This is my lighter-leg day training routine that I perform at least twice a week (in my private apartment gym).

My heavy-leg day training routine is done at the “Big girls” gym, once a week and usually on a Sunday or Monday (where I’m more likely to be mentally and physically refreshed). Unlike my private apartment gym, here I have access to squat racks and heavier lifting gear.

But first, let’s dip into some straight-talk.

You Can’t Out-train Poor Eating Habits

If you want a tight lean physique, exercise, alone won’t get you there. You can’t out-perform poor nutrition, eating or sleeping habits. Eating well for your physical goals is the golden rule for a tightly developed, lean but shapely physique.

Remember its the muscle on your frame, that creates the curves and adds the shape to your physique. A low-quality eating routine will not serve you here.

What you eat and do in private – you carry with you in public

There is no escaping that… and that’s a good thing! The same can be said for all those training sessions you did or didn’t do. All of those times you self-parented and told yourself “NO” to that extra serve or diverted that emotional eating trigger. All those times you didn’t feel like training but went ahead and got the job done quietly and diligently.

 

“But my glory, it doesn’t happen in front of a crowd. It doesn’t happen in a stadium or on a stage. There are no medals handed out. It happens in the darkness of the early morning. In solitude. Where I try. And I try. And I try again. With everything I have, to be the best that I can possibly be.”
– Jocko Willink (Ret.) Decorated U.S. Navy SEAL officer, Best-selling Business Author & Speaker

 

Rather than take what I call the Easy-Average-Path (the Easy-A). It’s easy to say yes, to cave, let yourself off the hook to take the path of least resistance. To argue for your own limitations, rather than ask yourself “how can I…?”

“If you plan on being anything less than you are
capable of being, you will probably be unhappy all the days of your life.”
—Abraham Maslow, Psychologist,  Humanistic psychology

 

In life its easy to be average. To not demand too much from yourself. To not think outside your self-imposed box.  But, do the best organizations, clients or bosses pay top dollar for an average effort or result? Most people don’t admire average. Do you? Can you look yourself deep in the eye and be thrilled with the average job you did or the average result you got?

To me, taking the easy-average way doesn’t feel or sit right in my gut… The real tragedy is a person, who doesn’t even try, who settles for status quo or worse settles for less, who never stretches to their full potential.

 

Are you Average?

To be “average” is to commit the greatest crime one can against one’s self, humanity, and (faith). The saddest epitaph is this’ “Here lies Mr. and Ms. Average — here lies the remains of what might have been, except for their belief that they were only “average.” -Edmund Gaudet 

 

Let’s Bring on the Discipline


“Discipline Equals Freedom”
– Jocko Willink

To make big or small changes to the body (or in life for that matter) you must avoid the status quo trap. Embrace the word “NO”, embrace the application of self-discipline. Your ability to discipline yourself in those moments of weakness will ultimately set you free.

This takes courage, determination, grit, inner-strength and most of all self-respect; you honor your thoughts, your words, your actions. You hold and keep yourself accountable at all times.

Bottom line: You get to choose how you want to show up in life and you get to wear all of your effort or lack thereof. You get to wear your strengths or weaknesses, your wise or poor choices. Your courage, your discipline, your private toil.

Or you can choose to wear the Easy-A!

Either way, you have complete control over the choices you make, the food that you eat, how you treat the body, and how you want to show up for yourself day in and day out – and that’s liberating!

Hummkay. So let’s get back to the booty training.

Movement Pointers In this Vid

  • Warm up thoroughly and always work within your range
  • Adopt a steady breathing state: avoid starting a set if you are out of breath. Steady the breath first and then start your set
  • Use good form over reps:
    • Reps and sets for each exercise: 4 sets x 8-12 reps or until good form failure occurs
  • Use slow, controlled movement: 
    • Focus your mind and feel the muscles engage and burn. Embrace those good burning moments
    • If you struggle with mind-muscle connection tap or slap the muscle i.e. glutes before performing your set
  • No ego training:
    • Use moderate weight – you want to feel the weight not heave it
    • Sacrificing form for weight means its too heavy for you. It reduces the effectiveness of your training as other muscles will pick up the load, rather than the ones you are meant to be training
  • Work to keep the chest lifted during squat movements. Avoid rolling or dumping the shoulders (or the upper body) forward (see timecode: 2:26)
  • Brace the core:
    • Avoid pushing your belly out during the bottom of any movement. You want to keep the core engaged, this supports your spine, keeps you in a strong position and stops energy leaks
  • Contract your quads and glutes to keep the knees stable
  • Drive up through your heels to keep the activation in your glutes. Avoid pushing from your toes.
    • Advanced technique: lift the toes of the floor and balance your weight on your heels (see timecode: 2:34)
  • Stiff-legged work:
    • Allow a slight bend in the knees to keep the knees happy. Over 40 your joints will thank you for it
  • Squat work:
    • Avoid squatting too low, even if you have the range – as it can take all the working emphasis off-of your glutes (see timecode: 2:42)
    • Watch out for “Butt-winks” rolling the pelvis under during the deeper part of the squat. This poor movement pattern can cause lower back issues (see timecode:  3:07)
  • Advanced technique: Use a different grip method with a D-handle during a cable squat. Shifts the weight balance, where you can get deep under the weight (see timecode: 2:50)
  • Supported single-leg-squats:  (see timecode 3:27) its a nice “add-on exercise” for single leg strength, ankle mobility, and stability drill for a better-balanced squat (i.e no hip-shift during a squat due to an imbalance)
    • Keep the chest lifted – stay as upright as possible
    • Keep the pelvic floor lifted, draw up and in. Avoid dumping or sagging in the bottom position
    • Contract the quads
    • Drive through the heels, not the knee
    • Use a lighter weight in the stack to make it more challenging
      • Test it first by starting out a little heavier, use your other leg for support before jumping into a full single leg movement, always check behind you for safety
      • In this instance the lighter the weight the more challenging movement
    • Don’t overgrip to pull yourself up from the squat. Your upper body should not be taking on the load of the weight. If you have straps use those around your wrists (not hands) to prevent the upper-body from taking over (see timecode: 4:16)
    • To add more intensity to the drill. Keep the leg extended in front of you and drive up through the heel from the bottom position.  If you don’t yet have the hamstring range or quad strength add a slight bend to the extended leg (see timecode 4:30).

Finish off your training session with a cool down stretch. Focus on calming your breath. Give thanks to your body for working hard and well for you. For me, I place my hand on my heart while I do this, it seems to calm my system down.

Feel those happy endorphins. You can tell by how calm your mind has become. That’s a sign of a meaningful, purposeful training session! You want more of those in your life. As it feels so good you’ll naturally gravitate towards more feel-good training sessions – trust the body it will show you the way – providing you listen to its quiet, faint voice.

Cheering you and your fitness success!

Bianca

PS: have Gymlife questions let me know and I’ll do a video Q n A for you.

 

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Disclaimer: This content is For Educational and Informational Purposes Only. Not intended to diagnose, treat, cure or prevent any condition, disease or illness. Not a Substitute for or to replace Medical Advice. Consult Your Physician or Health Care Provider any time you plan to make changes to your diet, eating or exercise patterns. No Affiliation to any products mentioned or used in this content. 

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